Kegel exercise can help men prevent or control urinary incontinence and even improve their sexual life. The following detailed introduction will teach you how to properly carry out the Kegel movement.
    Is the Kegel movement just a sport for women?
    The Kegel exercise also strengthens the muscles of the male pelvic floor, better supports the bladder and intestines and improves male sexual function. You can do Kegel exercise while leaning on the couch or driving.
   Before exercising, we need to understand the correct pelvic floor position and master the necessary motor skills.
The Kegel movement is very important!
    There are many factors that can relax a male pelvic floor muscle. For example, a conventional prostatectomy or a complication of a chronic disease like diabetes can affect the pelvic floor muscles. Kegel exercise can help men prevent, treat or delay a series of symptoms and signs caused by dysfunction of the pelvic floor muscles, such as enuresis.
    Especially when you are being plagued by incontinence and drips, the Kegel exercise will get you out of trouble.
    A few related studies have shown that the Kegel exercise can even treat some men with erectile dysfunction.
Learn to exercise step by step
    Find the position of the pelvic floor muscles, learn how to contract and relax your muscles, and constantly practice to master yourself.
    Find the right muscle position
    To ensure that you can find the correct pelvic floor position, you can feel the position of the pelvic floor muscles while doing the following:
1. When you want to suffocate, gently contract the pelvic floor muscles to be able to hold on - remember the position and feel of the pelvic floor muscles at this time;
2. When urinating, try to use the pelvic floor muscle to stop the urine outflow ---- remember the position and feeling of the pelvic floor muscles at this time;
3. When looking in the mirror, shrinking the pelvic floor muscles can move the *** to the abdomen while the testicles will lift up - remember the position and feel of the pelvic floor muscles.
    Improve sports skills
    Once you have confirmed the correct position of the pelvic floor muscles, empty the bladder, lie flat, try to feel the pelvic floor muscles, forcefully contract for 3 seconds and then relax for 3 seconds, so repeat several times as a group, but do not repeat too many times. When you feel that the pelvic floor muscles are strong, you can try to practice in different positions: sitting, standing or walking while doing.
    Stay focused
    It is best to concentrate on the contracted pelvic floor muscles during exercise. Do not arbitrarily move the muscles of the abdomen, thighs or buttocks to avoid breath. Instead, you should breathe loosely throughout the exercise.
   Repeat three times a day
   The recommended goal is to do at least three sets of training per day, each group repeating 10 times. You can turn it into a daily routine, just like brushing your teeth.
    You can do the Kegel exercise after you have finished the urination, but don't do it at the same time. You can contract the pelvic floor muscles before and during the increase in abdominal pressure, such as sneezing, coughing, laughing or lifting weights. In addition, you can also tighten the pelvic floor muscles during sexual intercourse, so as to maintain the erection of the *** or delay ejaculation.
What should I do if I have a problem?
    If you have problems with your exercise, don't be embarrassed to ask for help. Doctors and other health care instructors can provide you with important guidance to help you learn how to differentiate and exercise your muscles in the right place.
    In many cases, biofeedback training is more effective. In the biofeedback course, a doctor or other health care instructor will place a small monitor in your rectum. When you contract the pelvic floor muscles, the measured data will be displayed on the monitor display so you know Know if you have contracted the right muscle group, and of course you can see the duration of your contraction muscles.
How long does it take to exercise ?
    If you insist on doing the Kegel exercise, you will certainly gain something. For example, you can feel the number of enuresis decreased in 3-6 weeks; the problem like erectile function will also improve significantly after 3 months.
    Stick to exercise and become part of your life, you will get more benefits.
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